Thursday

CrossFit Blaze – CrossFit

Warm-up

Sroka-le hip warm up: (No Measure)

with a hip circle or band around the knees perfrom the following:

1-3 rounds

10m Penguin walks + 5 air squats

10 m Lateral walks + 5 air squats

10 m Monster Walks + 5 air squats

10 x clam shells w/ or w/out band on knee depending on strength

Strength

Back Squat (20RM Jump up 5# from last week)

WOD

Metcon (Time)

Complete 5 Rounds for time:

Rope Climb – 2 Reps

Front Squat – 4 Reps

Push Press – 2 Reps

Barbell Thruster – 4 Reps

Rest 60 seconds

Lvl 1: 75/55

Lvl 2: 95/65

Lvl 3: 135/95

Finisher

Tabata Plitt Abs Part 2 (AMRAP – Reps)

2 Rounds

1:00 – Ankle Biters

1:00 – Side Plank Reps Left

1:00 – Side Plank Reps Right

1:00 – Med-Ball Trios (R+L+Both)

Rest 2min